The Joy of Thursday



Wale-den-de-bobo-den-di-bili-d­an-lo-no
Wale-den-de-bobo-den-di-bili-d­an-lo-no
Wale-den-de-bobo-den-di-bili-d­an-lo-no
Wale-den-de-bobo-den-di-bili-d­an-lo-no
Wa-damm-de-dumm!
Happ-tili-lula-domm

The Joy of Thursday

Thanks to Ms. V over in Chi-town for reminding me of this beauty. 

  1. Sukhasana (Easy Pose)
  2. Kapalabhati (Breath of Fire). Three sets.
  3. Taking hands to knee, open chest in slight backbend. Exhale, cave chest backwards. Move with the breath
  4. One hand above head, other to floor. Stretch arm above head and over for side stretch. Repeat other side
  5. Move between alternating side stretches
  6. Cat/cow in table pose
  7. Knee-down Tadasana (Mountain Pose)
  8. Parighasana (Gate Pose). Stretch alternating sides of the torso (like step 4): first time, grounding arm is on outstretched leg, for the other side the grounding arm is on ground next to bent leg. Move between alternating side stretches
  9. Repeat steps 7-9 with other leg
  10. One armed Ustrasana (Camel Pose). One arm in air, one grounding on foot, shin, or on lower back (whatever version you practice)
  11. Repeat other side
  12. Ustrasana. Imagine the chest lifting with each breath, the heart pressing towards the ceiling
  13. Sarvangasana (Rabbit Pose)
  14. Adho Mukha Svanasana (Downward Facing Dog). Press the heart forward here, too, as you open the chest
  15. Tadasana
  16. Warrior lunges: from Tadasana step forward into Virabhadrasana I, hold for a complete breath, and step back to Tadasana. On next step, come forward with opposite leg
  17. Repeat 10-16x
  18. Pause in Virabhadrasana I
  19. Interlock hands behind back for gentle chest opener
  20. Repeat steps 19 and 20 with other leg
  21. Sun Saluations 4-6x
  22. Vinyasa to floor
  23. Paripurna Navasana (Upward Boat Pose)
  24. Ardha Navasana (Half Boat Pose)  
  25. Upavishta Konasana (Seated Wide Angle Pose) 
  26. Matsyendrasana (Seated Twist Pose), repeat other side
  27. Setu Bandhasana (Bridge Pose)
  28. Either repeat Setu Bandhasana or move into Urdhva Dhanurasana (Upward Bow Pose)
  29. Savasana (Corpse Pose)

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